5.19.12 Class

admin — Sat, 19 May 2012 14:49:22 +0000

Perfect weax today! Dynamic warmup followed by leg strength cycles X 2. 3 sets of 10 push-ups alt with core exercises. Stations for 1:00 – biceps curls, triceps extensions, superman, battle rope, shoulder raises. 5 X progressively faster suicides + 10 push-ups. Core work. 3 X 10 push-ups. Cardio loop X 3. Core work. Final 2 sets of 10 push-ups…

5.16.12 Class

admin — Thu, 17 May 2012 00:14:31 +0000

Dynamic warm-up. Push-ups (sets of 10) + core cycles. Leg strength cycle X 2 : alt lunges, squats, lunge & squat jumps, calf raises. Mountain climbers + 1:00 jump rope. Partner push-ups (8,7,6,5,4,3,2,1) + core work. LEg strength. Partner push-ups #2 + flutter kicks. Cardio loop: speed ladder+hurdles+ box drill. 1-leg squats. Partner push-ups #3. Good morning darlings – 15 4-count.

5.12.12 Class

admin — Sat, 12 May 2012 14:49:19 +0000

Dynamic warm-up. 5 cycles of 1) leg strength, 2) core strength, 3) 2 sets of 10 push-ups, 4) cardio. Seated shoulder press + prone cobras. Rock run. Cardio : partner box drill+hurdles, snake drill+1-leg lateral hops, long speed ladder, LEFT drill. 2 X 0:20 alt lunge jumps, flutter kicks, scissor kicks, lateral walking w/ tubes, split lunges on bench + 2 X 10 push-ups. Finale: 8,7,6,5,4,3,2,1 push-ups w/ 0:30 planks between each set.

5.9.12 Class

admin — Wed, 09 May 2012 14:10:19 +0000

Dynamic warmup followed by a leg strength series. Push-up pyramid 1-2-3-4-5-4-3-2-1. 3 X core exercises. Push-up pyramid #2. 1:00 jump rope+10 4-count eke-to-elbow + court run X 2. Push-up pyramid #3. 3 X core exercises. Push-up pyramid #4. Leg strength cycle – squat jumps + alt lunge jumps + calf raises. Cardio – long speed ladder + box drills. Stations : seated shoulder press, squats w med ball, plyo box jumps, biceps curls. 5 X 8 squat jumps + 10 push-ups + 0:30 front plank.

5.5.12 Class

admin — Mon, 07 May 2012 14:45:38 +0000

Dynamic warm-up. Squat series with 10, 9, 8, 7, 6 push-ups between. Core exercises, including 2-leg raises, dead bugs, etc. 8 X 0:30 jump rope+med ball taps / 10 4-count bicycle crunches / 8 push-ups. Stations. Lunge series X 5 with sets of 10 push-ups between. Cardio loop to finish : Long hurdle run + snake drill + box drill + long speed ladder.

5.2.12 Class

admin — Thu, 03 May 2012 10:09:38 +0000

Dynamic warmup. Leg series : squats + lunges + calf raises + eccentric squats / squat jumps + alt lunge jumps X 2. 3 X 8 push-ups with core work between. Stations : battle rope, lateral walking w/ tubes, side lunges w/ med ball rotation, superman. 5 X 5-line suicides + 10 push-ups + 6 4-count knee-to-elbow. Core work. 3 X 8 push-ups. Cardio : jump rope, squat jumps through 2 low boxes, hurdles, speed ladder. 4 X 8 push-ups. Flutter kicks + scissor kicks.

4.25.12 Class

admin — Wed, 25 Apr 2012 13:56:44 +0000

Dynamic warmup. 3 X sets of 10 push-ups w/ core work between : 1-lg alt raises, bent knee oblique crunches, dead bugs. Alt squats and lunges w/ med ball. MEd ball squat jumps + calf raises… 1st of 4 1:00 jump rope. Push-ups : 8,7,6,5,4,3,2,1. Prisoner squats+lunges+squat jumps. Lateral walking w tubes. Biceps curls w / tubes X 2. 5 X squat jumps width of court+0:20 plank+8 push-ups. Push:ups : 8,7,6,5,4,3,2,1 with core work between each set.

4.22.12 Class

admin — Sun, 22 Apr 2012 14:36:18 +0000

Dynamic warmup followed by 0.5 Indian run in the light rain… Sets of 5-4-3-2-1 push-ups X 3 with core exercises between, ending w 1:00 plank. Squats + lunges. 5 X 10 squat jumps+5 push-ups+6 4-count knee-to-elbow+5 push-ups. Stations of side planks, prone cobras, med ball spelling bee. More leg work + core + 2 X 5-4-3-2-1- push-ups. 1:00 jump rope. Leg strength. 0:45 jump rope. 3 X sets of 10 push-ups w/ dead bugs, flutter kicks and 0:40 side planks to finish.

4.18.12 Class

admin — Wed, 18 Apr 2012 14:31:27 +0000

Dynamic warm-up. Leg strength. 2 X 1-2-3-4-5-4-3-2-1 pyramid push-ups w/ core for between. Biceps curls w tubes / Split lunges on bench / Russian twists w med ball / Squat jumps to low boxes. 6 X 10 alt lunge jumps + court sprint + 10 push-ups. Core cycle, then leg cycle #2. More core. Speed ladder + hurdles. 1-leg bridges, 10 p/u, flutter kicks, 10 p/u, scissor kicks, 10 p/u, bicycle crunches, 10 p/u.

4.14.12 Class

admin — Sat, 14 Apr 2012 14:54:14 +0000

Dynamic warm-up. 3 X sets of 8 + 8 + 8 push-ups with leg and core work between, 1:00 plank at end. STations: Fig 8 ball pass thru legs, lateral walking with tubes, prone cobra, battle rope, partner squat jump up to low box. Cardio: jump rope + snake drill + ladder & hurdle loop. Leg strength cycle #1. 6 X 2 hill sprints + 10 push-ups. 2-leg raises, oblique crunches, superman. Leg strength cycle #2. 3 X 10 push-ups with core strength between.